Carido is hardio
Cardio is one of those things man. No one wants to do it, once you are doing it you're counting down the minutes till it ends and then the worst part you never really see the results you want. So my question is what is it about cardio? What is it that makes us all drag are heels the second we hear "time for cardio". I'll tell you for one, I love sleeping in an extra hour rather then going for a long run. But hey, who doesn't?
Here is my solution. Find what your favorite food is and have someone dangle it in front of you the entire time you do your cardio as motivation. Just kidding! Although seeing a taco in front of me would definitely inspire me to run faster! My real solution is change the way you think. Now, that sounds 1 stupid and 2 easier said then done. But it really is the solution. When you dread doing something your demons will be the one talking your ear off, because misery loves company. BUT, how about instead you don't listen to the negative and give the positive a chance. Yes, maybe you are truly exhausted after a day at work, but instead of complaining the entire ride to the gym think differently. Be grateful that your legs still work to run on the treadmill, or that you have the funds to pay for a membership while so many people don't have that luxury.
Second solution. Cardio may not be fun for everyone, but you can make it fun! While most people forget that doing cardio improves your health (which should be your biggest motivation) it doesn't always have to be running on the treadmill. There are so many different types of "cardio" that you would never think is boring. Instead of sitting on the bike for 45 minutes and going the same pace, feeling bored as ever, why don't you look into taking the zumba class your gym offers. Or how about jumping into that indoor pool for some laps? Better yet, why not really challenge yourself and use those battle ropes for a few minutes. Cardio doesn't have to be boring unless you make it. It also doesn't have to be a drag unless you make it. Don't believe me? Check it out below on all the different types to get you through the workouts you hate most. Click on the image to view!
Vision boards - Do they work?
"Visualization is one of the most powerful mind exercises you can do"
Let's start with that. Have you ever been so hungry and you keep thinking about the dinner you're going to have that night? Or you're on your way home craving your left over Chinese food in the refrigerator? You finally get that food your mouth has been salivating for and it tastes even that much better. We all do it. All day long we all envision things that we want. Whether its something short term like dinner for that night or long term like that new car.
So why wouldn't you want your dreams pictured in front of you daily? We only allow ourselves so much time to day dream about the things we want. With a vision board, your dreams can be right in front of you all day long. When they say "seeing is believing" it truly is. If you see something you are more likely to believe it is possible. If you really want that vacation this upcoming winter, you have to see it. See yourself there on the beach, drinking a margarita and envision the image. You'd be silly to think it works any other way. Read it below!
The Reason Vision Boards Work
What inspires you?
Of course fitness isn't all there is to life. While I love sporting my yoga pants everywhere I go, and if I could I'd probably wear them to a club, there are other aspects to life! Now I only speak for myself when I saw I have found a new obsession with the show WAGS on E! I'm not sure if I love the drama or the high end lives these women live, but whatever it is I am hooked.
Hooked to the point where Olivia and and Natalie (photo to the left) have inspired me to do something different. Isn't that what life is all about anyway? I always seem to find new inspiration in places I'd never expect, like a reality tv show. SO while I love being in gym clothes, I do love getting dressed up and playing around with my style. These ladies do just that, on the cutting edge of fashion! Their blog gives me ideas all the time, and it has to be a new bookmark on your computer! Check it ouuuuuut.
Protein protein protein
When trying to lose weight making sure you're eating enough protein is essential. When life gets crazy, the first thing we forget to do is eat! I know when I'm running around while I might be hungry, eating may not be the main priority because there are other things going on. While this is horrible, because your body should always be priority it is the reality for most people.
Protein shakes are an awesome way to get your protein and calories in, as well a easy meal replacement for on the go. As a female, I always struggle with which kind to buy and what I should and shouldn't look for in one. Check out Women's Health article below, I couldn't have explained it any better!
Women's Health: A Girl's Guide to Using Protein Powder
Please tell me I am not the only one who has this issue. The work week goes by slower then watching paint dry, while the weekend is in a snap of a finger. And all while it goes so fast, you make sure to get in as many cheat meals and no workouts. I love my weekends because I don't have to set an alarm and for the most part, only have plans of things I want to do, nothing required. So after this past weekend of nearly binge eating I have to question my morals, while I took down some wings and beer watching the football game. How is it that all week long we can carry out a plan but the weekend comes, and not only let my hair down but let everything else go! Monday through Friday I go to work I have my meals prepared, I go to the gym every day. Then, Saturday hits and BAM! I'm lazy and eating all the worst foods. So what is it?
Is it that we fear commitment with all things in life so the second we get to do something different that's so tempting but we behave all week, we jump at the opportunity? I look at my eating habits as being in a relationship with myself. Now look at a romantic relationship. Most of us, wouldn't dream of cheating on our significant other. In fact for me, it makes me sick the thought causing such harm to someone else. YET! I will cheat on my eating habits and have 3000 calories of fried, greasy goodness. I know I'm not in this one alone, because we all do it. So, the solution? Well shit, I don't know. I was hoping you did!
Just kidding :) I think the problem we all have is that when we think weekend we think relax, party, go out and have fun. Just because we have more free time to do all of those things, doesn't mean we can't still be healthy while doing it! If my perfect Saturday requires me to never leave the couch, I'm so down for that. But! I will make sure that what I am feeding myself won't be far from aligning with my goals. If I'm going out for dinner and drinks with friends, I'll allow myself a couple of drinks but make sure they aren't the most sugary ones on the menu. My secret: Tequila with lime and orange slices, it tastes like a healthier margarita and waaaaaay less calories! There's so many tricks, so just remember to keep your waist line down with the right decisions, even on your weekends!
Comment me your ideas, or what works best for you!
You have a point there. You can google just about everything these days and within seconds have millions of results. There are plenty of credible sources full of information, yet we still purchase e books, sessions with a trainer, nutritionist and etc. So what is so special about fitness guides or meal plans? The difference? Well shit I don't really know either. HA!
But really, what is the big difference? If I can google it, why pay for it. I'll tell you why. We all love to have google at the snap of a finger, but it isn't personable. There is not always direct contact with the writer/creator, there aren't reviews or success stories. It's just words dancing on a page. Now, while for some that totally works. They want to look for a new fitness regimine or meal plan, they go after what they're looking for a develop something awesome! But hey, were not all go getters, or maybe just as knowledgable to know where to begin.
Why do I bring this up you ask? My E-book is just about ready for all you lovelies to take a look at and try it out! Wait patiently and I promise you won't be disappointed. More to come soon...XO Fi
What 500 calories look like
Need I say more? The image says it all. Sometimes it's hard to process what it is were eating and what the effects they have on our bodies. If you're like me, you're a visual learner. For me, sometimes seeing is believing. When we eat certain foods we don't realize physically what it is doing to our bodies. For the longest time I used to eat apples, cheese and crackers like a little sandwich as a snack. While I would be full for a little bit, all it was, was a snack because I was hungry again in an hour. I didn't understand that what I was consuming wasn't filling me up because it lacked the nutrients my body desired.
This image above explains it perfectly. When you read a label that says only 500 calories, do you know what that looks like? I sure didn't. There is a reason all diets push for high vegetable and fruit contents through out your diet. Reading left to right you see what 500 calories looks like in oil, cheese, meat, potatoes, and veggies. It makes so much sense now, doesn't it? When you eat that bag of potato chips, although it is potatoes, they are smothered in fatty oils and other empty calories, which don't fill you up! Because they don't fill you up, you're still hungry and go back for more, or for more of something else. Imagine coming home from work starving, and instead of taking the time to cook you go straight to the snack cabinet. Next thing you know, you've had chips, cookies, pretzels, muffins, anything you can think of but you're still starving!! That is your body talking to you! It is telling you, hold on a second this isn't what I need to feel satisfied. Remember taste doesn't last as long as fat, so choose your foods wisely!
Hitting Your Goals
We all have goals. Whether it's to lose the extra 10lbs or look super hot for that upcoming wedding, whatever it is we all have them. We all have a time period of when we want to lose the weight for _______. So why is it so difficult if we have that end goal in sight? Well, that's just it. The end goal. Instead of looking at health and fitness as a journey we want to embark on for a better self, we have a plan that is only short term. The problem with short term plans is that they are short term. Once that wedding is over, or you're back from vacation old habits seem to creep back up on us. So, you ask, how do I get out of that cycle? Well here are my top 10 tips!
1- Each week exchange one bad food out of your diet and replace it with a healthy alternative, permanently.
2-Get yourself into a regular workout schedule
3-In the beginning, never skip a workout. Consistency is everything.
4-Drink lots and lots and lots of water. Buy a gallon, label it and bring it everywhere.
5-Lay out your workout clothes the night before. Socks, sneakers and all, prepare to win.
6-Take 2 hours out of your week and prepare meals.
7-Get your sleep in! If you're working your body this hard, it needs rest as well.
8-Eliminate carbs after 6pm.
9-Incorporate exercise more in your everyday life, like taking the stairs instead of the elevator. Take a walk at lunch instead of eating at your desk, walk the dog instead of letting him run around in the backyard etc.
10- Don't give up on yourself! YOU are your biggest motivator. Make your plan, write it down, make it visible everywhere. After all, seeing is believing.
At home ABS
I love at home workouts. Being in the comfort of my own home, no wandering eyes, no waiting for machines, it's a different experience. That being said, it lacks the machines and typical gym equipment. When I find that I want to do an in-home workout, I usually do a HIIT or abs circuit. Short, sweet, sweaty and to the point. My favorite quick 20 minute workout is to do different ab workouts with mountain climbers and jumping jacks in between each set. Write it down, set it up and sweat it out! What's your favorite in home workouts?
Good carbs vs. Bad carbs